\"The purpose of this study was to compare a running based High Intensity Interval Training (HIIT) protocol to a Continuous Endurance Training (CET) and their aerobic adaptations, such as increased VO₂[subscritp max] and improved body composition. Recruitment of participant's occured by flyers on campus. After indicating interest, volunteers answered no, to all questions on the PAR-Q to be eligible. Pre and post testing included a submaximal VO₂[subscritp max] test, using the 12 min cooper run test, and body composition using the BOD POD GS (COSMED USA Inc., Concord, California). After testing, the participants were randomly stratified based on matched aerobic capacity scores to either the HIIT, CET or control group. The CET and HIlT group completed 6 weeks of 3 days/week of the training protocol. The HIlT group did 10 X 60 s workload intervals with 60 s of rest in between each interval. The CET group did 40 to 60 min moderate intensity running. Pre to post test values were compared using a student t test with p < ̲ .05, and significance between were measured us a one-way ANOVA with a Tukey post-hoc when necessary. The HIlT and CET group found significance in regards to VO₂[subscritp max] with no difference between groups. The HIlT and CET respectively showed a 5.33 (± 4.48) ml̈kg⁻¹min⁻¹ (t = 4.30, p = .001) and a 2.95 (± 1.82) ml̈kg⁻¹min⁻¹ (t = -5.367, p < .000) improvement. In regards to body composition HIlT also gained significant results with % Body Fat(% BF), Body Mass (BM), and Fat Free Mass (FFM)\"--Document.
","abstract_html":"<p>"The purpose of this study was to compare a running based High Intensity Interval Training (HIIT) protocol to a Continuous Endurance Training (CET) and their aerobic adaptations, such as increased VO₂[subscritp max] and improved body composition. Recruitment of participant's occured by flyers on campus. After indicating interest, volunteers answered no, to all questions on the PAR-Q to be eligible. Pre and post testing included a submaximal VO₂[subscritp max] test, using the 12 min cooper run test, and body composition using the BOD POD GS (COSMED USA Inc., Concord, California). After testing, the participants were randomly stratified based on matched aerobic capacity scores to either the HIIT, CET or control group. The CET and HIlT group completed 6 weeks of 3 days/week of the training protocol. The HIlT group did 10 X 60 s workload intervals with 60 s of rest in between each interval. The CET group did 40 to 60 min moderate intensity running. Pre to post test values were compared using a student t test with p < ̲ .05, and significance between were measured us a one-way ANOVA with a Tukey post-hoc when necessary. The HIlT and CET group found significance in regards to VO₂[subscritp max] with no difference between groups. The HIlT and CET respectively showed a 5.33 (± 4.48) ml̈kg⁻¹min⁻¹ (t = 4.30, p = .001) and a 2.95 (± 1.82) ml̈kg⁻¹min⁻¹ (t = -5.367, p < .000) improvement. In regards to body composition HIlT also gained significant results with % Body Fat(% BF), Body Mass (BM), and Fat Free Mass (FFM)"--Document.</p>","abstract_has_math":false,"creators":["Sanchez, Efrain James"],"institution":null,"degree_name":"Master of Science (MS) in Physical Education: Exercise Science","degree_level":"Thesis","degree_discipline":"Physical Education, Health and Recreation","degree_department":null,"school":null,"contributors":["Wendy Repovich","Nathaniel Lawton","Michael Conlin"],"advisors":[],"committee_chairs":[],"committee_members":[],"year":2013,"date_issued":"2013-01-01T08:00:00Z","date_published":"2013-01-01T08:00:00Z","updated_at":"2026-07-24T02:13:35Z","subjects":["Interval training--Case studies","Physical fitness--Physiological aspects--Case studies","Running--Physiological aspects--Case studies","Periodization training--Case studies","Physical education and training--Case studies","Interval training","Sports Sciences"],"languages":[],"rights":["Access is available to all users"],"rights_urls":[],"identifier_entries":[]},"links":{"outbound_url":"https://dc.ewu.edu/theses/242","outbound_label":"Repository record","outbound_source":"dc:identifier"},"metadata_groups":[{"id":"people","label":"People","entries":[{"key":"dc:contributor","label":"Contributor","values":["Wendy Repovich","Nathaniel Lawton","Michael Conlin"]},{"key":"dc:creator","label":"Author","values":["Sanchez, Efrain James"]}]},{"id":"academic_context","label":"Academic Context","entries":[{"key":"thesis:degree_discipline","label":"Discipline","values":["Physical Education, Health and Recreation"]},{"key":"thesis:degree_level","label":"Degree Level","values":["Thesis"]},{"key":"thesis:degree_name","label":"Degree Name","values":["Master of Science (MS) in Physical Education: Exercise Science"]}]},{"id":"subjects_keywords","label":"Subjects and Keywords","entries":[{"key":"dc:subject","label":"Dc Subject","values":["Interval training--Case studies","Physical fitness--Physiological aspects--Case studies","Running--Physiological aspects--Case studies","Periodization training--Case studies","Physical education and training--Case studies","Interval training","Sports Sciences"]}]},{"id":"language_rights","label":"Language and Rights","entries":[{"key":"dc:rights","label":"Dc Rights","values":["Access is available to all users"]}]},{"id":"identifiers","label":"Identifiers","entries":[{"key":"dc:identifier","label":"Identifier","values":["https://dc.ewu.edu/theses/242"]}]},{"id":"additional","label":"Additional Metadata","entries":[{"key":"dc:description.abstract","label":"Abstract","values":["\"The purpose of this study was to compare a running based High Intensity Interval Training (HIIT) protocol to a Continuous Endurance Training (CET) and their aerobic adaptations, such as increased VO₂[subscritp max] and improved body composition. Recruitment of participant's occured by flyers on campus. After indicating interest, volunteers answered no, to all questions on the PAR-Q to be eligible. Pre and post testing included a submaximal VO₂[subscritp max] test, using the 12 min cooper run test, and body composition using the BOD POD GS (COSMED USA Inc., Concord, California). After testing, the participants were randomly stratified based on matched aerobic capacity scores to either the HIIT, CET or control group. The CET and HIlT group completed 6 weeks of 3 days/week of the training protocol. The HIlT group did 10 X 60 s workload intervals with 60 s of rest in between each interval. The CET group did 40 to 60 min moderate intensity running. Pre to post test values were compared using a student t test with p < ̲ .05, and significance between were measured us a one-way ANOVA with a Tukey post-hoc when necessary. The HIlT and CET group found significance in regards to VO₂[subscritp max] with no difference between groups. The HIlT and CET respectively showed a 5.33 (± 4.48) ml̈kg⁻¹min⁻¹ (t = 4.30, p = .001) and a 2.95 (± 1.82) ml̈kg⁻¹min⁻¹ (t = -5.367, p < .000) improvement. In regards to body composition HIlT also gained significant results with % Body Fat(% BF), Body Mass (BM), and Fat Free Mass (FFM)\"--Document.
"]},{"key":"dc:title","label":"Title","values":["Comparing aerobic adaptations with a running based high intensity interval training (HIIT) and a continuous endurance training (CET) protocol in relatively healthy adults"]}]}],"canonical_facts":{"dc:contributor":["Wendy Repovich","Nathaniel Lawton","Michael Conlin"],"dc:creator":["Sanchez, Efrain James"],"dc:description.abstract":["\"The purpose of this study was to compare a running based High Intensity Interval Training (HIIT) protocol to a Continuous Endurance Training (CET) and their aerobic adaptations, such as increased VO₂[subscritp max] and improved body composition. Recruitment of participant's occured by flyers on campus. After indicating interest, volunteers answered no, to all questions on the PAR-Q to be eligible. Pre and post testing included a submaximal VO₂[subscritp max] test, using the 12 min cooper run test, and body composition using the BOD POD GS (COSMED USA Inc., Concord, California). After testing, the participants were randomly stratified based on matched aerobic capacity scores to either the HIIT, CET or control group. The CET and HIlT group completed 6 weeks of 3 days/week of the training protocol. The HIlT group did 10 X 60 s workload intervals with 60 s of rest in between each interval. The CET group did 40 to 60 min moderate intensity running. Pre to post test values were compared using a student t test with p < ̲ .05, and significance between were measured us a one-way ANOVA with a Tukey post-hoc when necessary. The HIlT and CET group found significance in regards to VO₂[subscritp max] with no difference between groups. The HIlT and CET respectively showed a 5.33 (± 4.48) ml̈kg⁻¹min⁻¹ (t = 4.30, p = .001) and a 2.95 (± 1.82) ml̈kg⁻¹min⁻¹ (t = -5.367, p < .000) improvement. In regards to body composition HIlT also gained significant results with % Body Fat(% BF), Body Mass (BM), and Fat Free Mass (FFM)\"--Document.
"],"dc:identifier":["https://dc.ewu.edu/theses/242"],"dc:rights":["Access is available to all users"],"dc:subject":["Interval training--Case studies","Physical fitness--Physiological aspects--Case studies","Running--Physiological aspects--Case studies","Periodization training--Case studies","Physical education and training--Case studies","Interval training","Sports Sciences"],"dc:title":["Comparing aerobic adaptations with a running based high intensity interval training (HIIT) and a continuous endurance training (CET) protocol in relatively healthy adults"],"thesis:degree_discipline":["Physical Education, Health and Recreation"],"thesis:degree_level":["Thesis"],"thesis:degree_name":["Master of Science (MS) in Physical Education: Exercise Science"]},"updated_at":"2026-07-24T02:13:35Z"}